Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Glutes (No Measure)
400 run or 500 Row
3 rounds
5 banded side step (each way)
10 banded half squats
10 scap pull ups
5 vups
SPORT
S1: Box Squat (3rm)
16 min EMOM (2″ above 90 deg)
Min 0-4: Warm up
Min 4: 5 reps 80%
Min 6: 5 reps 95%
Min 8: 5 reps 110%
Min 10: 5 reps 115%
Min 12: 3 reps 115%+
Min 14: 3 reps 115%+
% of back squat
S2: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
LIFE
L1: L1-singles (No Measure)
16 min EMOM
Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total)
Min 2: 25 sit ups
Min 3: 60 single leg line jumps (jump over a crack in the mats 60 times)
Min 4: 30 bicep curls
6 Week Challenge: Use band hanging from the rig to help with balance slightly 30,15,45,30 10lbs
L2: Life 2k row plus other stuff (Time)
100 Single Unders
75 Goblet Squats 35/26
50 DB hang cleans 30/20
25 Plate up downs to press OH 45/25
Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise
Put small metal plate under bumper for up downs to avoid smashing fingers.
23 min cap
6 Week Challenge:
KB = 18-10lbs
DB = 15-10lbs
Up downs: 15lbs
AUX: AUX – Core + down dog up dog (Time)
2 min planks
15 down dog to up dog
Kids Strength/Skill
K1: Power Clean (Power Cleans 7×2)
Power Cleans 7×2
Handstands x max hold 7 sets
Practice HSPU
Kids WOD
Death By Burpees
K2: Metcon (AMRAP – Reps)
Death by Burpees
add a rep every min.